Welcome to the second installment of Balazs
Boxing's newsletter. In this issue, Andy & Jamie Dumas have
laid down the basics on how to jump rope for an effective Boxer
Style workout. A key to any fitness program is flexibility.
Included is an easy stretch of the crucial Calf Muscle and
Achilles tendon. Finally, Andy & Jamie address concerns
regarding the safety of your hands and wrists during workouts.
Enjoy!.

Many think that jumping rope is too difficult to
learn and the idea of jumping for a minimum of 20 minutes in order
to achieve cardio-conditioning is unattainable.
It can be demanding and at the very least frustrating when just
starting out. Others think that skipping is simply boring and too
repetitive, but it is a lot more than just jumping up and down. With
a few tips and some practice, jumping rope will become both fun and
physically beneficial.

Proper Form & Technique: How to jump!

Equipment Required:
- Jump Rope
- Timer (optional)

Proper form and good technique are essential.
Whether you are just starting to jump or you are performing an array
of masterful foot and arm movements, there are a few do's and don'ts
that have to be remembered.

Only jump an inch or two off the ground.

The knees stay slightly bent.

Land feet softly on the ground, allowing the
legs to absorb the impact.

The jumps should be executed with
control-holding the torso firmly in an upright position.

Rotating the rope is initiated at the wrist,
with little movement at the shoulders or with the arms. A proper
weight rope will assist in reducing shoulder and arm movement.

Hold the upper part of the arm fairly close to
the body and the forearm out to the side. Be careful not to
allow the arms to drift away from the body, as this will raise
the rope further from the floor and closer to the jumping feet,
resulting in the rope becoming entangled in the feet.

Keep the shoulders down and relaxed.

Keep the head in a neutral position and the
neck relaxed.

Jumping rope will take practice and as always the
practice will pay off. Within a few weeks you will be putting
together foot and arm combinations that will improve your agility,
balance and cardiovascular abilities.

Stand with one leg forward, one leg back. With
both feet facing straight forward, bend the front leg and shift the
body toward the front foot. Keep the back heel on the floor. You
will feel a stretch in the center of the calf muscle. To stretch the
Achilles tendon and the lower part of the calf, bend the back knee
slightly, shifting the body weight backward just a bit. Remember to
keep the back heel on the floor. Repeat, hold for 10 to 30 seconds
and repeat. Perform 5 to 7 times on each side.

"I take Fitness boxing
classes twice a week at my local gym, and I also have a heavy bag at
home. Although I love the classes and enjoy hitting the heavy bag at
home, my hands are sore for days after my workouts. Am I doing
something wrong?"

There are a number of factors that need to be
investigated.

Are you wrapping your hands properly? Ensure that
you are wrapping your hands each and every time you work out on the
heavy bag. If you are a really heavy hitter, ensure that the knuckle
area has extra coverage.

Do you have a good set of punching bag gloves?
Take a look at your punching bag gloves and ensure that they are
still providing sufficient protection and padding for your hands.
Determine if the gloves are perhaps too small and fitting too tight,
preventing blood flow or are they too large, not providing
sufficient support, allowing your hands to move around.

Are you hitting the bag everyday? Make sure you
are taking at least a day off from hitting the bag, so the muscles
can repair and recover.

Are you clenching your fists inside of the gloves?
The hands should be in a semi-tense fist inside of the gloves, but
not held in a tight fist. The hand muscles will fatigue and lactic
acid will build up in the muscles, causing soreness for a couple of
days. - Andy Dumas